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06/16/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

200m run

Leg Swings

20 rig assisted air squats

10 frog jumps

5 inch worms with push up

10 samson stretch

20 air squats

:45 pigeon stretch per side

Metcon (AMRAP – Reps)

Assault Bike

1 min for max cals

Metcon (Time)

10 Rounds For Time:

10 Box Jump Overs 24/20″

10 Front Squats 95#/65#

30 Double Unders

* 24 min cap

RX+: 135#/95#

RX: as is

AD: 75#/55#

SD: weight, reps for double unders